Monday, August 26, 2013

8/26 - 9/1

Mon - 9m (1:00:16) Luther forest trails w/ Shaun and Eric. legs felt a bit tired
Tues - am 5.25 (40:18) w/Renee
pm - 3m (22:07)
Wed - am 5.25 (37:50)
Pm - 2.85 (17:27) 
Thurs - 0 
Fri - 3+ (22:30) 
Sat - 9m (KSC alumni race 18:11) pretty happy with the results. Only 30 secs back from last year and was in much better shape then. 
Sun - 11m (76:00) with Brandon - went to the pisgah state park, we planned for 45-60 mins it was pretty got before we started. Got turned around in some trails until I noticed signs that would send us towards Hammetts house. Popped out there and swung by the house to see if he was home. Decided to run the roads back so we wouldn't get lost again..nice 2m climb back to the car.

Total- 48m with 1 good race

Tuesday, August 20, 2013

8/19 - 8/25

Mon - 5.5m (38:43) nice easy run after yesterday being my longest in a while
Tues - am 7.5m (57:00) in Saratoga with Renee and Jeff N 
Pm - 3+ (23:20) nice easy shakeout between shifts
Wed - am 3+ (25:31) met up with Derrick 
Pm- 7+ (48:50) did a new loop going past the castle and doubling back to climb up sweet rd. having run past the castle is some time so I was cool to go by
Thurs - 8.5 (1:01:30) legs felt a bit heavy but kept everything relaxed
Fri - 5+ (36:00) 
Sat - run for the future 5k, 2nd overall 17:29...8m
Sun - 11m first 10 in 67:30 followed by a easy mile with Cayden and a few 150m sprints aka racing him down the road..I lost both times the 70m lead didn't help

Total - 59m 

Friday, August 16, 2013

8/12 - 8/18

Mon - 5m (harness track mile) finished 5th in 5:05 
Tues - off 
Wed - am - 5m (33:30)
Pm - 3m (19:00)
Thurs - 7m (45:56)
Fri - 8m (track - mile/800/2x200) 
5:19/2:42/31/31 had it planned to do a bigger workout but was a bit more then I could handle.
Sat - 0 
Sun - 9m 1:02:34 felt good running on some quite roads out of Stony Creek 

Total- 38m

Tuesday, August 6, 2013


Mon- 7m (49:02) legs felt surprisingly good
Tues - 7m (44:56) 3x30/60/90 legs a bit heavy but was able to change gears pretty well
Wed - 5.4m (39:14) Nice and easy with Derrick and Eric
Thurs - 7m (4x800) half rest (2:32/2:33/2:33/2:38) got out to slow on the last one and just don't have that turn over to make up for it. Was supposed to do 200's after but felt shot.
Fri- 4+ (35:00) nice easy morning run
Sat - 7m - danran 5k plan was to pace Renee thru 2 and try to close..legs felt like junk on the warm up and nothing changed when the race started..shut it down at the mile and jogged in..18:14 was pretty surprised considering how easy I was running.
Sun - 7+m (46:13) felt really relaxed. The 2nd half of the run was mostly downhill and flat which made up for alot of time

Total - 45m

Monday, August 5, 2013

Run 4 Kerri

8/4 - was the run for Kerri 4m in RI, traveled down the night prior to stay in RI and be closer to the race. We arrived at 645 for the 9 am start relaxed in the school with Matt and Jill. Went for a nice 2m warm up at 8:15 before heading back to the "elite" area. I had my race plan in mind hoping it would play out that way, considering this was only my 10th day of running since the beginning of July. We were out to the line about 10 mins before the gun, ran into Jonny Hammett before the start which was cool to see more people I know and catch up. I tucked into the 4th row for the start the plan was to try and run 530s for as long as possible. The first mile was smooth and relaxed as I was tucked into a nice group, thru the mile 524 everything felt good and the Achilles was not noticeable at all (good sign) over the next mile I continued to remind myself to stay in the group and wait to try and push. This worked well for a bit until the top women went by and some of the guys took off with her. Over the 2nd mile things felt good split 535.
The third mile things started to fall off the pace slipped and I came thru 3 in 16:57. After a short hill to 3 my legs felt shot, and people were going right by. At about 3.5 I noticed one of the elites coming by and made a push to go, to my surprise there was some response from my legs (not enough to run anyone down but some) I finished up 25th in 22:57 I was very happy with this race considering I had been hurt and not in the best shape.

Afterward we went to Scott's parents for a cookout before hitting the road back to NY...this is definitely a race I will do again next year and urge people to go..well organized and great place to run fast.